Energy Drinks: What to Know Before You Crack Open That Can

We get it. Life is busy. Between work, family, and everything in between, sometimes you just need a little boost to get through the day. And those flashy cans with bold promises of energy and focus? They can be pretty tempting.

But before you reach for that energy drink, let’s talk about what you’re really putting into your body.

Energy Drinks Are More Popular Than Ever

Energy drinks have become hugely popular, especially among teenagers and young adults. According to Harvard Health, more than 500 energy drink products are on the market in the U.S., with annual sales topping $25 billion.

The Mayo Clinic Health System reports that total sport and energy drink sales globally reached $193 billion in 2023, making the U.S. the number one market. In fact, Americans consume nearly eight gallons of sports and energy drinks per person each year.

But popularity doesn’t equal safety.

So What’s Actually in These Drinks?

The main ingredient in energy drinks is old-fashioned caffeine. Consumer Reports tested 27 energy drinks and found caffeine levels ranging from 6 to 242 milligrams per serving. To put that in perspective, a regular cup of coffee has about 100 milligrams, and a 12-ounce Coca-Cola has 50 milligrams.

Consider this: most energy drinks contain 100 to 300 milligrams of caffeine per serving, but some cans contain more than one serving, so you might be getting way more caffeine than you realize.

Beyond caffeine, many energy drinks are loaded with sugar. One 16-ounce can of Monster Energy Juice Pacific Punch supplies 210 calories and 47 grams of added sugar, which equals roughly 12 teaspoons. That’s an entire day’s worth of added sugar in just one can!

Energy drinks may also contain herbs like ginseng and guarana, vitamins, minerals, and amino acids. While these are often marketed as “energy boosters,” research shows that their safety and effectiveness are limited. Just because something is labeled “natural” doesn’t mean it’s healthy.

Why We’re Concerned About Your Heart

Dr. Jonathan Aliota, an interventional cardiologist at Kelsey-Seybold Clinic in Houston, warns that energy drinks can cause heart arrhythmias, which are irregular heartbeats that can range from skipped beats to rapid palpitations.

“Any stimulant can cause an arrhythmia,” Dr. Aliota explains. “The more you take, the more likely you are to have one.”

Harvard Health confirms this concern, noting that research has shown energy drinks can disrupt normal heart function. People who drink these beverages experience elevated blood pressure and abnormal electrical activity in the heart for hours afterward. These changes may raise the risk of serious, potentially life-threatening arrhythmias.

What Our Doctors See

Dr. Joshua Gilens, an Adult Medicine Physician at Legacy Community Health, sees patients regularly who are experiencing negative effects from energy drink consumption. According to Dr. Gilens, the most common complaints he sees in patients who regularly consume energy drinks include rapid heartbeat, tremor, anxiety, sweating, decreased appetite, and nausea.

“If you are experiencing any symptoms when consuming energy drinks – besides increased energy – this warrants a trip to the doctor,” Dr. Gilens advises. He also notes that feeling like you “need” energy drinks to get through the day may be a sign of something more significant. There may be undiagnosed endocrine, sleep, anxiety, or attention disorders that could be treated more effectively and stop the “need” for energy drinks.

A Special Warning for Parents

Despite being the second most popular supplement among U.S. teens and young adults, energy drinks aren’t meant for them. The American Academy of Pediatrics discourages caffeine for children and adolescents, the FDA hasn’t set safe limits for kids, and even industry guidelines say these products shouldn’t be marketed to children under 13. Yet many teens still consume them without understanding the risks.

Harvard Health reports that from 2022 to 2023, there was a 24.2% increase in cases of pediatric exposure to energy drinks for children and teens under 20 years old, according to America’s Poison Centers. The majority of these cases (78%) were unintentional, meaning the children didn’t realize they were consuming energy drinks or how much caffeine they were drinking.

Emergency room visits related to caffeine overdose or adverse effects more than doubled for middle school children from 2017 to 2023. Symptoms of caffeine toxicity include vomiting, high blood pressure, racing heart, heart rhythm problems, and, in some cases, disorientation and hallucinations.

The Dehydration Connection

Here in Houston, we know how hot it can get. Dr. Aliota warns that young people often end up in his office with heart palpitations caused by a combination of dehydration and energy drinks.

“Heat dehydrates you, and if you’re not drinking enough water but instead rely on energy drinks or soda, your heart is more likely to misfire,” Dr. Aliota said. “A dry heart is more likely to have skipped beats and palpitations.”

This is especially important to remember during our long, hot summers. When you feel tired or sluggish, your body might actually be telling you it needs water, not caffeine.

Watch What You Mix

Mixing energy drinks and alcohol is a definite no. Public health experts have raised serious alarms about this practice, and the FDA has warned manufacturers that caffeine is an “unsafe additive” to alcoholic beverages.

Here’s why it’s so dangerous: the stimulant effect of energy drinks can counteract the sedative effects of alcohol, enabling longer drinking sessions. Caffeine can also mask intoxication, leading people to underestimate their impairment and potentially drive when it’s unsafe.

Be careful mixing caffeine with certain medications or supplements. Combining caffeine with ephedrine (found in some decongestants) can increase your risk of high blood pressure, heart attack, stroke, or seizures.

Even herbal supplements like echinacea, sometimes used for colds, can raise caffeine levels in your blood and cause anxiety or a faster heartbeat.

Our Recommendations

At Legacy Community Health, we want you to make informed decisions about what you put in your body.

First, some important safety guidelines: If you have heart problems or high blood pressure, avoid energy drinks entirely. Children and teens should also avoid them altogether. For healthy adults, the FDA recommends limiting caffeine to 400 milligrams per day (about two to three cups of coffee), and pregnant or breastfeeding individuals should limit to 200 milligrams per day. If you’re healthy and occasionally want a quick boost, limit yourself to one energy drink a day, but don’t make it a daily habit.

Instead of an energy drink to get through the day, Dr. Gilens offers these practical alternatives:

• Stay hydrated. Afternoon fatigue often signals dehydration, not a need for caffeine. Try drinking plain water and eating hydrating foods like apples, berries, melons, celery, and lettuce. You might be surprised how much better you feel.
• Take intermittent breaks. If you work a desk job, briefly get your heart rate up. Take a short, brisk walk or do ten pushups. If you work a physical job, sit and close your eyes for 15 minutes.
• Improve your sleep hygiene. Are there opportunities to get a more restful night’s sleep?
• Eat smarter. Small meals and light snacks throughout the day provide natural energy and help you avoid the afternoon sluggishness that follows a heavy lunch.
• Choose low-caffeine alternatives. If you do want caffeine, options with less than 100 mg per serving, like coffee or tea, are generally safe.

Before You Buy

The energy drink industry is responding to consumer demand for healthier, lower-sugar options, but buyer beware. The FDA classifies energy drinks as dietary supplements, so they aren’t approved or reviewed like medications before hitting shelves. Manufacturers set their own safety standards and are responsible for their own labeling accuracy.

Still have questions about caffeine, energy drinks, or how to boost your energy naturally? Talk to your Legacy health care provider at your next visit. Stay healthy, stay hydrated, and take care of your heart. It’s the only one you’ve got.